How to practice mindful running: 4 top tips

  • Post last modified:September 3, 2021
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Mindfulness has become a hot topic over the last few years. With our lives becoming increasingly busy, a lot of people are looking for ways to live in the present. This is where mindful running comes in.

Mindful running is essentially about being more mentally connected with your movement and not being distracted when you run. According to Positive Psychology, mindful running is about bringing our attention back into the here and now. Adding that research is beginning to emerge that supports the benefits of mindful running.

In one 2016 study, it was found that directed meditation combined with running or walking helped to reduce symptoms of depression for depressed participants by almost 40 per cent.

Shrugging off external pressures and distractions and listening to your body sounds simple but it’s surprisingly hard when you’re used to thinking about a million things at once.

It took me a while to reconnect with myself on a run. Being present is one of the hardest things to do when you have so many distractions, including your thoughts. You have to train your brain to be at peace.

In this blog post, I’d like to explain some tips and techniques that I’ve found useful over the years to help me practice mindful running.

Once you get used it, it soon becomes a go-to way to run as it’s so calming and relaxing. But when you’re starting out, try not to put too much pressure on yourself to get it straight away. It will soon get easier so just enjoy yourself and head out the door.

Related: Run for longer: 6 mental tips for long runs

mindful running

How to practice mindful running

Unplug from technology

Technology and social media have invaded our lives. There are a lot of positives when it comes to technology and social media, but they have made it all the more harder for us to switch off and reconnect with things like nature and the outdoors.

Ask yourself: how many times do you go out for a walk or run and take your phone with you – either to listen to music or track your run?

Whilst there are benefits to taking a phone with you for safety reasons, but they can distract us from what really matters when it comes to living in the moment.

The first step in mindful running is forgetting about these tools for distraction like your phone and sports watch. By getting rid of these external distractions, you give yourself more room to focus on being in the present.

Start by leaving your phone at home on a few runs here and there and see how you get on. Once you’re more comfortable without it, start to increase the amount of runs that you can safely run without your phone.

Of course, running with a phone is a safety mechanism for a lot of runners who want to have it on them in case anything goes wrong. If this is your concern, then choose a local route that is near landmarks and allows you options in case you do get into trouble.

Related: 5 life changing benefits of running without a watch

mindful running

Ditch the music

Whilst listening to music on your run can be a great source of motivation to keep you going on those long runs, you may find it easier to listen to your breathing and observe your movements and stride more carefully if you ditch the music.

Many runners have reported developing a greater connection with their body and the world around them if they run without music. They also report learning a lot more about their body, such as their breathing pattern. Not to mention, the sound of a bird or the wind blowing which can be incredibly calming – mindful running is greatly benefited by not listening to music.

Try and leave your headphones at home at least once a week and see how you feel during and after your run. If that feels like too much, take your headphones with you and run without music for part of your run.

Related: Run happy: 6 mental health benefits of running

mindful running

Breathe deeply

Many runners underestimate the importance of breathing when running. There’s no complex formula to getting it right, but mindful running can help to decode your breathing to determine where you’re at.

Mouth breathing is a stress response, whereas nostril breathing is better at keeping you in a more relaxed state. In order to bring your body out of a stress state, breathe deeply and slowly into the bottom of your lungs and really engage your diaphragm.

Breathing deeply can help you re-focus when you feel stressed or distracted. It can also help you to achieve that calm feeling.

Deep breathing is not just a tool for running. If you ever feel anxious or stressed in your everyday life, it’s a great technique to employ to help you feel calm.

Related: Is yoga good for runners? 6 benefits of yoga for runners

mindful running

Give yourself plenty of time

The moment you set yourself a time limit on a run, you give yourself a distraction. Some of the best runs are when you give yourself enough time to really enjoy them.

Time limits have many benefits if you’re training for a race or wanting to beat your PB, but for a mindful run, it’s best to forget about how quickly you want to run and just surrender to the moment.

Often on long runs, it’s beneficial to take the time to absorb the environment around you. Run exploring and having time to do this creates a better mindful running experience.

Related: 6 tips to keep running fun and fight the boredom


Caroline Geoghegan

Caroline Geoghegan (aka Run With Caroline) helps people become faster and stronger runners. She started her blog in 2018 to share her passion for running. Caroline is a UK Athletics qualified Run Leader and Run Coach and NASM qualified Personal Trainer.

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